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100-hour Foundational 
Yoga Course

August 31st - September 14th, 2020


Be your own teacher

Our foundational Yoga Training is a two-week residential program that provides you with the opportunity to immerse yourself in the foundational practices of yoga. The course welcomes all levels of yoga practitioners and encourages beginners. Whether we see ourselves as beginners or advanced in our practice, we all have something to learn. 


This 100-hour yoga training is ideal for those who are limited for time, those who want to improve their practice or those who are not yet sure if they want to become yoga teachers. If you’re interested in deepening your practice while learning more about the breadth of yoga but can not commit to 3.5 weeks, then this course is the course for you! 


Running in conjunction with the first two weeks of our 200-Hour Teacher Training, this course also offers an opportunity for you to test run a teacher training program or break up your 200-hour training over 2 trips. Not interested in becoming a yoga instructor? Not a problem. Class schedules can be tailored to suit your individual needs. 


You will be joining our 200-hour course right from the start and will actively participate in all classes for the first two weeks of the training. At the end of the 2nd week, you will receive a certificate of completion of 100 hours recognizing your overall work and effort. This course will prepare you with all the necessary tools to be a confident yoga practitioner, while learning to become your own teacher.



If at any point you would like to upgrade your 100-hour certificate to a 200-hour Yoga Teacher Training certificate recognized by Yoga Alliance, you can extend your stay (pending availability) or return and complete any of our 200-hour courses at a later date. Please note, a 200-hour yoga training certification is the minimum number of hours required to become an RYT (Registered Yoga Teacher).


Manual, tuition fees, accommodation of your choice at our retreat center, brunch, afternoon snacks, dinner, tea and water. And plenty of coffee of course. 

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  • develop a strong foundation by learning correct alignment for the most common yoga postures

  • vinyasa Yoga & Ashtanga Yoga practice 

  • learn how to practice yoga on your own

  • workshops with the breakdown for  challenging postures 

  • learning how to create your own yoga sequences

  • modifications and variations of the most common yoga asanas

  • develop a personal meditation practice 

  • hands-on adjustments

  • how to give clear instructions to students

  • demonstration techniques

  • basics of human anatomy 

  • pranayama, meditation techniques, and their benefits

  • mantra chanting

  • yoga philosophy & Ayurveda science   



Registration with our yoga school meets the standards set by Yoga Alliance which provides a globally-recognized credential. 

At the end of the course, you will receive a 100-hour certification, which you can later upgrade to a 200-hour certificate with Alpha Yoga School. 



This course is open for practitioners of all levels. We strongly encourage beginners to attend this course. It will change your whole practice. Prior experience and knowledge of Yoga are recommended but not necessary. What is most important is that the applicant arrives with an open mind and the eagerness to learn. The applicant should also have a basic English language understanding as the course is conducted in English and the student will be required to speak English. Alcohol and recreational drugs are not available and are restricted on the premises. 

meet the teachers

Meet the Yoga Teachers

Martin Sittek

Martin started practicing yoga regularly in 2008 once he realised that it brought peace, relaxation and balance to his otherwise sedentary and stressful lifestyle.

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Joanna Vladescu

Joanna started practicing yoga in a studio in Athens in 2005. Unwilling to miss a class, she knew that she had found a beautiful practice, both physically and mentally.

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Laura Shanks

Laura is our philosophy queen, a self-proclaimed yoga nerd. Originally from New York, she spends most of her time in India and Greece.

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course detais

Course in details

Our yoga teacher training program is a practical and theoretical training course designed to help you become a confident and effective yoga teacher for all levels of students. You will have lots of opportunities to practice teaching. From day one, you will start teaching one-on-one and, as the course continues, you will progress to teaching larger groups. By the end of the course, you will be able to teach mixed-level yoga classes confidently.


You will learn essential sequencing principles in order to create your own Vinyasa Flow classes. We will look at:

  • the difference between sequencing for more experienced students versus beginners

  • different types of Vinyasa classes:

    • well rounded class

    • peak pose class

    • one flow one peak

    • themed class

  • how to demonstrate asanas including reasons to demonstrate, when, why, do's and don'ts

  • how to maintain group energy

  • how to modify asanas

  • how to work with a mixed-level class

  • how to give verbal instructions

  • how to use your voice 

There will be lots of practical teaching, planning, guidance and feedback on how to improve and enhance these skills.

You will observe, teach and receive constructive feedback from your fellow students and teachers. 



Our asana curriculum is split equally between Ashtanga and Vinyasa, with three Ashtanga and three Vinyasa classes per week. We do not teach Hatha, Sivananda, Hot, Anusara or Iyengar Yoga.

Ashtanga is a set sequence of postures linked by the breath. Through the practice of breathing, postures (asanas), and gazing point (dristi), one slowly gains control of the senses and mind.  Over time, with repeated practice and devotion, it unfolds into a moving meditation, awakening a sense of subtle awareness.  The mind becomes calmer, and slowly we are able to clear away the clutter. When this happens, the light of yoga begins to shine. This is the transformational beauty of the Ashtanga practice.

Vinyasa means flowing from one posture to another using breath. No two vinyasa classes are alike. We will design them to complement the theory we are covering each day.


​You will have many opportunities to practice hands-on adjustments with feedback from your teachers and peers. We will examine each of the main postures of the Ashtanga Yoga Primary Sequence in terms of:

  • correct key alignment and aim

  • common misalignments

  • misconceptions and tendencies

  • modifications using props

  • advanced variations

  • hands-on adjustments


Every two to three days, there will be workshops where we break down complex postures like lotus, headstand, backbends, transitions, chaturanga dandasana and inversions. We teach baby pre-requisite steps that include preparation exercises, appropriate warm-ups, and requirements for the full expression of the posture. These classes will bring safety, awareness, and mindfulness to your practice and teaching.


You will explore functional yoga anatomy and how to safely deepen your practice through your body. You will learn about the skeletal, muscular, and nervous systems through a comprehensive breakdown of the regions of the body most applicable to the practice.  

Through hands-on practical application, you will investigate the different types of connective tissues, experience the movements of the joints, and connect with your fascial body. You will leave with a more profound understanding of your own body as well as your students'. 


Yoga philosophy is interwoven throughout the course.

We will explore what yoga really is; its meanings, significances, ethics, and practices in the past and present. We will investigate the roots of the practice; the Vedic tradition and its culture, myths, and mantras and then continue down the evolutionary paths of both classical and modern yoga practices. You will be introduced to the Yoga Sutras of Patanjali, the Hatha Yoga Pradipika and the Bhagavad Gita, gaining insight on their commentaries. We will discuss how to integrate yoga philosophy into our everyday life.


Ayurveda, the Vedic science of health and longevity, is intrinsically linked to the practice of yoga. These two sister sciences were developed together and traditionally are taught together. We will explore the foundations of this extraordinary holistic discipline while learning its basic principles of self-healing that can be applied both on and off the mat. 

Daily schedule

daily schedule


Ashtanga or Vinyasa yoga asana class




Anatomy / Philosophy

Main break & snacks

Asana alignment and hands-on adjustment

Short break

Students teaching each other/workshops

Restorative/Yin yoga/Evening activities/Free time














  • Saturday: Classes until 13:00.

  • Sunday: Day off / self study.

fees & booking terms


triple room

upon availability

twin room

upon availability

single room


  • A 150-euro early bird discount is already included in the above fees. Book your spot before 30th of June 2020 to take advantage of it

  • A deposit of 400 Euros is required to reserve your spot. The deposit is transferable to a future course, retreat or even to another person.

  • All packages are residential and include the accommodation of your choice, yoga manual, tuition fees, all brunches, afternoon snacks, dinners, tea, and water.

  • Check-in is available from 2:00 p.m. onwards on the day that the course starts.

  • Check-out is at done 11:00 a.m. on the last day of the course. 

  • Welcome meetings are held between 5:00 - 6:00 p.m. on the day the course starts, followed by a welcome dinner at 7:00 p.m.

  • The retreat center will provide students with accommodation as requested, but it reserves the right to make changes if needed due to unforeseen circumstances. Triple rooms can be mixed.

  • Group transportation from Athens can be arranged if requested.

This 100-Hour Vinyasa & Ashtanga Yoga Teacher Training
is organized by ALPHA YOGA SCHOOL

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